Crossfit of Fremont

February 10, 2013

STRENGTH TRAINING LOVE

Eddie Eubanks is the owner of CrossFit South Atlanta. He emailed me awhile back and asked how we run strength AND conditioning in the same session. At the time, CrossFit South Atlanta was following crossfit.com programming. I laid it all out how we run our sessions. I recently got a follow up email from him. Pretty cool!

"Hello Freddy,

This is Eddie from Crossfit South Atlanta. Just wanted to shoot you an email to update on our progress since we came off of mainsite and started following One World. It has been a somewhat overwhelming success! I had an immediate positive response from all my gym members from day one and I can now say they absolutely love it! Incorporating the linear progression lifting program before the metcon has been a blessing to our program. Our members are finally learning how to move correctly. Linear progressions hammer home form and functionality. I'm seeing strength gains like I never thought I would ever see in my members. And best of all, my new members are learning correct form from day one. I feel like our program now has value and it sets us apart from all the other upstarts who don't know crap about proper form. As I have said many times in the past, if your gonna have olympic style weight lifting in your metcon you better teach people how to lift first!

Our class sizes are swelling now because of the new programming. We are consistently running 70 to 80 members a day over 6 classes. Our 5:30 evening class hit 34 peeps the other day and is consistantly over 20. I'm trying to deal with the growth. Our facility is 3000 sf currently. We just knocked a hole in the wall and we are in the process of adding an additional 7000 sf! A little overwhelming I must say. I'm thinking of creative ways to reduce class sizes by adding a couple of classes in the afternoon. I'm already staffing 2 coaches in the 5:30.

I have thought about running a class every half hour. 4:30, 5:00, 5:30, 6:00, and 6:30. My thought process is that by doing so I can reduce class sizes and make the second coach more effective also. In other words I would have one coach start the strength wod at 4:30 then at 5:00 he sends them over to the metcon coach while a new group starts the strength session at 5:00 then so on a so forth until 7:30. Any thoughts on this idea would be appreciated and for that matter, any ideas you may have for handling growth would also be much appreciated.

Once again Freddy thank you so much for the advice and the programming. Keep it up. I learn something new every time look at your site.

Best wishes,

Eddie Eubanks"

I definitely don't think mainsite programming is a model to follow for an entire gym. In my opinion, It's more for an individual. Eddie has an interesting thought about splitting the sessions, but definitely not planning that approach for One World.

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Don't forget about the SMR Clinic in March. Register by clicking the link in UPCOMING EVENTS (right sidebar).

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And lastly.....

One World Boot Camp Session #2 starts on February 25th. Plenty of time to sign up your friends and family members who want to get fit but don't want to do CrossFit. Click the Boot Camp link on the left sidebar for more information and registration details.

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WORKOUT 2/11/2013

5 x 5 bench press

Then....

"SF Crippler"

Complete the following for time:

30 back squats (M:225#/W:155#)

1000m row

10 minute cap on this workout. Run this in heats for larger group sessions. Cheer each other on!

Check it out..... Many of you have done this workout in the past. There are many options on how you attack it this time. If you scaled the load, try and do the same load faster or add a little weight and see if you can match the time at a lighter load. If you have done this "as prescribed," challenge yourself! See if you can do the squats in bigger sets or all the way through.